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'I'm a doctor — here's the wellness routine I follow for a longer, healthier life'

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'I'm a doctor — here's the wellness routine I follow for a longer, healthier life'

Humans may have reached their max life expectancy, according to a recent Harvard study — but that’s likely not going to stop them from trying to extend their years.

A recent poll found that 81% of respondents reported being “somewhat or very willing” to spend money to live longer — although many are unsure of where to start.

Dr. Sajad Zalzala, co-founder and chief medical officer of AgelessRx in Detroit, Michigan, is committed to helping people live not only their longest, but also their healthiest lives.

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As a physician with a background in functional medicine, Zalzala worked to find and treat the root causes of symptoms and illness — which led him into the longevity space.

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In 2019, he launched AgelessRx to try to “solve the puzzle of aging.”

Dr. Sajad Zalzala, co-founder and chief medical officer of AgelessRx in Detroit, Michigan, shares his secrets to living a longer, healthier life. (Dr. Sajad Zalzala / AgelessRX)

Zalzala spoke on camera with Fox News Digital about the hallmarks of aging and what he sees as the most important components of a longer, healthier life.

The hallmarks of aging

While the aging process can look different for different people, researchers have identified some “common denominators” of cellular and molecular aging, which Zalzala shared with Fox News Digital.

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1. Genomic instability: This occurs when damaged DNA leads to diseases like cancer and weakens the body’s ability to heal, according to the doctor.

2. Telomere attrition: Shorter telomeres (DNA sequences at the end of a chromosome) are what cause visible aging signs like wrinkles and slower cell regeneration.

3. Epigenetic alteration: This is when environmental factors alter gene function, accelerating skin aging and metabolic issues, Zalzala said.

4. Loss of proteostasis: “Misfolded proteins contribute to age-related diseases like Alzheimer’s,” the doctor said.

5. Mitochondrial dysfunction: Reduced energy production leads to fatigue and muscle weakness, according to Zalzala.

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6. Deregulated nutrient sensing: “Dysfunction in regulating metabolism and controlling energy production is a cause of why we age,” the doctor said.

7. Cellular senescence: With this phenomenon, cells stop dividing, causing aging signs like thinning skin and age spots.

8. Stem cell exhaustion: “Fewer stem cells result in gray hair and slower tissue repair,” Zalzala noted.

9. Altered intercellular communication: Poor cell communication weakens tissue health and immune responses, according to the doctor.

10. Disabled macroautophagy: This is a slowdown of the process that provides metabolites and energy to cells, according to ScienceDirect.

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11. Chronic inflammation: As people grow older, an increase in inflammation is directly linked to the development of many diseases and effects of aging, experts agree.

12. Dysbiosis: This condition causes an imbalance in the microscopic organisms within the body, which can have negative impacts on health, per Cleveland Clinic.

Many of the hallmarks of aging can be addressed through behavioral changes, the doctor said. (iStock)

Many of these hallmarks can be addressed through behavioral changes, Zalzala said.

“A lot of things can be benefited by lifestyle,” he said. “For example, eating a highly processed diet, not exercising and being sedentary promotes inflammation, and that accelerates the aging process.”

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5 cornerstones of health

The doctor shared some of his habits in each of the five “buckets” of healthy living.

1. Eating right

Zalzala follows a “Paleo-like” diet, which consists mainly of whole foods like vegetables, low-glycemic fruits and lean protein.

“I stay away from excessively processed foods, excessive sweets, and foods with too many starches or simple sugars,” he said.

“Eating a highly processed diet, not exercising and being sedentary promotes inflammation and accelerates the aging process.”

There’s a lot of debate about whether grains are healthy, Zalzala noted. He tends to avoid them.

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“From a pure health perspective, I don’t think there’s much nutritional value in them,” he said.

When it comes to fruit, not all are created equal, according to Zalzala.

Zalzala follows a “Paleo-like” diet, which consists mainly of whole foods like vegetables, low-glycemic fruits and lean protein. (iStock)

“Bananas and grapes are high-glycemic foods — you want to stick to low-glycemic fruits such as berries and cherries.”

The doctor also abstains from drinking alcohol.

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“Alcohol is not very good for longevity, and I would recommend limiting it,” he said. “More studies seem to show that there’s really no good level of alcohol consumption.”

2. Staying active

While Zalzala said he’s “not a huge exercise guy,” he does recognize the importance of physical activity in slowing down aging.

He uses a walking desk in his office for a couple of hours each day, and he does martial arts classes with his teenage son.

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The doctor also spends 20 or 30 minutes per day doing a mix of exercises, including riding a stationary bike, using a rowing machine and lifting free weights.

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“I try to get a little bit of cardio and a little bit of weight resistance training each day,” Zalzala said. 

3. Choosing the right medications

While Zalzala said he is “very comfortable” with medications, they should be prescribed carefully based on each person’s individual health goals.

One medication he regularly takes is metformin, which is used to treat type 2 diabetes and gestational diabetes.

While the aging process can look different for different people, researchers have identified some “common denominators” of cellular and molecular aging. (iStock)

Some studies have shown that metformin could help to promote longevity and better health outcomes, the doctor said.

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“I started taking it mostly for prevention, as I’ve always struggled with my weight,” Zalzala said.

The doctor has also recently started taking rapamycin, an immunosuppressive drug that has been heralded for its potential longevity-boosting properties.

“Having some way to measure and monitor sleep is very important.”

Zalzala also sometimes takes acarbose, an anti-diabetic medication that helps to regulate blood sugar.

“When I do eat starches and carbs, I try to take acarbose to limit some of the blood sugar spikes that can occur — and it also helps improve the microbiome,” he said.

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While Zalzala said he is “very comfortable” with medications, they should be prescribed carefully based on each person’s individual health goals. (iStock)

Most recently, Zalzala started taking atorvastatin (Lipitor) to help keep his cholesterol at a healthy level. 

“I have a family history of heart disease, and I just couldn’t get my LDL cholesterol down with diet and exercise,” he said. 

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The doctor occasionally takes NAD+ (nicotinamide adenine dinucleotide), which is a coenzyme that helps to regulate metabolism.

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“Aging or certain disease conditions can drain the body of NAD+, so I take it here and there when I feel drained and need an energy boost,” he said. 

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“There’s been more and more data showing that keeping youthful energy levels can help with all sorts of things, so I take it as needed for mitochondrial support and also for general longevity.”

4. Supplementing for health

Zalzala has always been an advocate of supplements to promote healthier living.

“Over the years, I’ve tried a bunch of different supplements — I always like to try things on myself, see how I feel, see how it moves the marker.”

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Vitamin D is among the most important supplements, he said. 

Studies have shown that vitamin D supplements can help to improve bone health, brain health and immune function, among other benefits.

Studies have shown that vitamin D supplements can help to improve bone health, brain health and immune function. (iStock)

DHEA (dehydroepiandrosterone), a hormone produced in the adrenal gland, is another of his top picks. Some studies have shown that DHEA helps to reduce abdominal fat, improve insulin resistance and reduce inflammation in the arteries.

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The doctor also takes Coenzyme Q10, an antioxidant supplement, to counter the potential downsides of his heart medication.

“If you can’t get your sleep right, very few things matter, because it will throw off your metabolism and all your hormones,” the doctor told Fox News Digital. (iStock)

“As long as somebody is free of any major diseases, I think most supplements won’t do any harm and could have benefit if taken intelligently,” he said.

It’s important to talk with a doctor before starting a new medication, supplement or exercise program, the doctor emphasized.

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5. Improving sleep hygiene

One of the most important and overlooked aspects of health, according to Zalzala, is sleep. 

“If you can’t get your sleep right, very few things matter, because it will throw off your metabolism and all your hormones,” he told Fox News Digital.

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“So having some way to measure and monitor sleep is very important.”

If someone suffers from sleep apnea or another sleep disorder, it’s essential to talk to a doctor about ways to improve sleep, the doctor advised.

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Male fertility rates crash as doctors reveal health threats: ‘Something very wrong’

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Male fertility rates crash as doctors reveal health threats: ‘Something very wrong’

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Scientists and physicians agree that there’s been a general decline in male fertility — but they aren’t sure why.

Social media buzz has pointed to a few environmental exposures as potential factors, including cellphones and electric vehicles.

But the reality is “more complicated” than that, according to experts who recently spoke to National Geographic.

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Although it’s not clear whether the decline is at a stage where it should be considered a crisis, numbers show that overall fertility — demographically measured by the number of babies born compared to women of child-bearing age — has decreased.

Scientists and physicians agree that there’s been a general decline in male fertility. (iStock)

Dr. Alex Robles of the Columbia University Fertility Center in New York confirmed that clinical practitioners are “certainly seeing more couples where the male factor contributes to infertility.”

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“At least one-third of couples we evaluate have some male component,” he told Fox News Digital.

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A 2017 meta-analysis published in Oxford Journals: Human Reproduction Update found that sperm counts in Western countries have declined by almost 60% globally since 1973. The 2023 update confirmed these same results.

Urologists can track declining fertility in sperm quality, while demographic data uses the number of babies born compared to women of child-bearing age as a benchmark, according to National Geographic. (iStock)

Lead study author and epidemiologist Hagai Levine warned that this trend could lead to human extinction if it isn’t addressed.

“This is the canary in the coal mine,” Levine, public health physician at the Hebrew University-Hadassah Braun School of Public Health, told National Geographic. “It signifies that something is very wrong with our current environment, as lower sperm counts predict morbidity and mortality.”   

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These findings have been contradicted by other studies, however. A 2025 Cleveland Clinic analysis of studies from the last 53 years found sperm counts to be steady.

“There is no evidence to suggest that this decline is the cause of a precipitous decline in the ability to cause pregnancies,” primary study author Scott Lundy, a reproductive urologist at Cleveland Clinic, told National Geographic. “Most men, even with a modest decline in sperm counts, will still have no issues conceiving.”

Potential factors of decline

Multiple lifestyle factors can lead to a decline in male fertility, Robles noted, including obesity, smoking and diet, as well as environmental exposures and delayed parenthood.

National Geographic also reported that heavy drinking and marijuana use directly contribute to declining fertility and that quitting these habits, while also exercising and losing weight, can help.

Smoking of any kind can contribute to a decline in fertility, according to experts. (iStock)

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Systemic inflammation, infection and disease can also have a “big, profound effect on the current status of fertility,” Lundy told National Geographic. 

Those who are getting over a fever from an infection, like the flu or COVID, will have a “drastically lower” sperm count for three months, he said.

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Male infertility can also be a marker of overall health, according to Robles. “Poor semen parameters are associated with other medical conditions and may signal underlying metabolic, hormonal or environmental issues,” he told Fox News Digital.

Experts recommend seeing a doctor to discuss fertility concerns instead of relying on the internet. (iStock)

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Allan Pacey, deputy dean of the Faculty of Biology, Medicine and Health at the University of Manchester, told National Geographic that the decline could be caused by increased use of contraception, as well as men waiting longer to have children or choosing not to have them at all.

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Microplastics have also been raised on social media as a potential culprit, but the effects are unclear, according to experts.

There is some evidence of endocrine-disrupting chemicals — which are substances found in reusable plastics and some disposable products — altering male fertility, Lundy revealed to National Geographic.

Myths busted

Concerns have circulated on social media that keeping a cellphone in a front pocket could harm male fertility. While Lundy said such an effect is biologically possible, there is currently no scientific evidence supporting the claim.

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Another common myth is that infertility is mostly a women’s issue, Robles noted, but male factors contribute to about one-third to one-half of all cases.

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The claim that taking supplements can boost sperm counts is another common myth, he said, adding that it’s not backed by strong scientific evidence.

“Men should focus on factors that we know matter: maintaining a healthy weight, avoiding tobacco, limiting alcohol and managing chronic health conditions,” Robles advised. 

One common myth is that infertility is mostly a women’s issue, but male factors contribute to about one-third to one-half of all cases. (iStock)

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Experts recommend seeing a urologist to address fertility concerns. Robles said his approach begins with an evaluation, semen analysis, hormonal testing and medical history, while also exploring lifestyle factors.

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In addition to traditional treatment options, Robles said his fertility center also uses advanced tools that incorporate AI and robotics.

“Technologies like this are expanding options for patients who previously had very limited paths to biological parenthood,” he said.

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Goodbye, Late-Night Cravings! How To Curb Hunger and Make Weight Loss Easier

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Goodbye, Late-Night Cravings! How To Curb Hunger and Make Weight Loss Easier


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Lurking dementia risk exposed by breakthrough test 25 years before symptoms

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Lurking dementia risk exposed by breakthrough test 25 years before symptoms

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A new blood test could determine a woman’s dementia risk as early as 25 years before symptoms emerge.

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That’s according to new research from the University of California San Diego, which found that a specific biomarker protein associated with early pathological processes of Alzheimer’s disease was “strongly linked” to future dementia risk.

The researchers analyzed blood samples from 2,766 participants in the Women’s Health Initiative Memory Study in the late 1990s, according to the study’s press release. 

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The women ranged from 65 to 79 years of age and showed no signs of cognitive decline at the start of the study.

After tracking the participants for up to 25 years, the researchers concluded that the biomarker phosphorylated tau 217 (p-tau217) was “strongly associated” with future mild cognitive impairment and dementia. 

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A new blood test could determine a woman’s dementia risk as early as 25 years before symptoms emerge. (iStock)

Women who had higher levels of p-tau217 at the beginning of the study were “much more likely” to develop the disease. The findings were published today in JAMA Network Open.

“The key takeaway is that our study suggests it may be possible to detect risk of dementia two decades in advance using a simple blood test in older women,” first author Aladdin H. Shadyab, a UC San Diego associate professor of public health and medicine, told Fox News Digital. 

“These biomarkers may help us identify who is at greatest risk and develop strategies to delay or prevent dementia.”

“Our findings show that the blood biomarker p-tau217 could help identify individuals at higher risk for dementia long before symptoms begin,” he added.

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This long lead time could open the door to earlier prevention strategies and more targeted monitoring, rather than waiting until memory problems are already affecting daily life, according to Shadyab.

A specific biomarker protein associated with early pathological processes of Alzheimer’s disease was “strongly linked” to future dementia risk. (iStock)

“As the research advances, these biomarkers may help us identify who is at greatest risk and develop strategies to delay or prevent dementia,” he said.

This risk relationship wasn’t the same across the board, however. Women over 70 with higher p-tau217 levels had “poorer cognitive outcomes” compared to those under 70, as did those with the APOE ε4 gene, which is a known risk factor for Alzheimer’s disease.

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The study also found that p-tau217 was a stronger predictor of dementia in women who were randomly assigned to receive estrogen and progestin hormone therapy compared to those who received a placebo.

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“Blood-based biomarkers like p-tau217 are especially promising because they are far less invasive and potentially more accessible than brain imaging or spinal fluid tests,” said senior author Linda K. McEvoy, senior investigator at Kaiser Permanente Washington Health Research Institute and professor emeritus at the Herbert Wertheim School of Public Health, in the release. 

“Blood-based biomarkers like p-tau217 are especially promising because they are far less invasive and potentially more accessible than brain imaging or spinal fluid tests,” a researcher said. (iStock)

“This is important for accelerating research into the factors that affect the risk of dementia and for evaluating strategies that may reduce risk.”

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Blood tests for Alzheimer’s disease are still being studied and are not recommended for routine screening in people without symptoms, Shadyab noted. 

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More research is needed before this approach can be considered for clinical use prior to cognitive symptoms. 

Future studies should investigate how other factors — like genetics, hormone therapy and age-related medical conditions — might interact with plasma p-tau217, the researchers added.

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“The study examined only older women, so the findings may not necessarily apply to men or younger populations,” Shadyab noted. “We also examined overall dementia outcomes rather than specific subtypes such as Alzheimer’s disease.”

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